Comparing Nutrients in 1 pound Boiled Broccoli VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Boiled Broccoli	Dried Shallots	Recommended Dietary Allowance
Energy	5.47% 159kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	282% 366g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	239% 173g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.63% 3.36g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	187% 71.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Shallots	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	584% 7.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	132% 526μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Shallots	Recommended Dietary Allowance
Calcium	18% 181mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	214% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.04mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	279% 6.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Dried Shallots:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin C, 8.1 times more Vitamin E and 36.2 times more Vitamin K than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4.8 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 8.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Freeze-dried Shallots have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Dried Shallots:

• Boiled and Drained Broccoli has 44.6 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4.6 times more Calcium, 7 times more Copper, 9 times more Iron, 5 times more Magnesium, 7.3 times more Manganese, 4.4 times more Phosphorus, 5.6 times more Potassium, 3.6 times more Selenium, 1.4 times more Sodium and 4.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 11.9 times more Omega 3 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 9.9 times more Energy, 3.6 times more Omega 6, 11.2 times more Carbohydrate, 27.5 times more Sugars, 4.8 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Freeze-dried Shallots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.